3 weeks out and paranoid about diet!!

[Margot02]

Im three weeks out from comp and am so paranoid about not looking my best as i am slighlty changing up my diet due to cravings and hunger. This is my diet and trg programme for the last few months. The only carbs i have been having is my oats. im 59 - 60kgs around 8% BF.

6am - coffee shot, 1 hour on 6.7 on treadmill incline 15.0

8am - Meal 1: 1/2 c oats with scp whey, 7 egg whites omlette with 1 yolk, green t

10am - Meal 2: 1 can Chop chop chicken, small hand of almonds

10am - Army PT (can be anything strenuous usually alot of running which i know is bad!)

12pm- Meal 3: Big salad with 200g chicken breast

230pm - Meal 4: can of beans with can of tuna

4pm - Meal 5: Whey shake

530pm - Weight trg

830pm - Meal 6: 200g chicken breast with steamed brocolli, spinach and asparagus

And the last few nights i have been having sludge after t which would be scoop of whey and small tspn of almond butter due to bad sweet tooth cravings. Im really paranoid as ive added the sludge in and now i feel like i need to do more cardio on top of mine already to burn it off..getting very physcolgical now being so close out and it is only my first comp!

Could anyone please help me, im going crazy :pray:

:pray:

[Calvin]

Coke zero? to help with sweet cravings

[Margot02]

so even so close out?? :?

[cantygirl]

Hi, we may be both competing in the same comp lol. You should trust your trainer to give you the right advice. However, if you feel like shaking things up a little you could do what ive had great success on, high carb day followed by 2 low carb days. I was up until 4 weeks ago changing my diet weekly with little movement in the scales. And like you, I was eating less and less carbs weekly and seriously thinking about adding in a 3rd cardio. The high/low thing worked for me, saved some energy and muscle in the process. Good luck.

[weener lad]

Personally I would get rid of the chop chop that stuff is shit on shit and if you have sweet cravings try and go something natural ie Raisins.

In saying that though your only 3 weeks out don't go stuffing all those months of dieting by having anything off diet. Like cantygirl said trust your PT they will be able to see if you need extra carbs or even a junk meal.

Good luck

[nate225]

Gonna quote my post on your other thread here Margot!

[

Without knowing the big picture of what your PT has got you doing I think its dangerous for you to be seeking ad hoc advice online Margot!

Either listen to your PT in full or dump him & get a new one.

Remember when you're getting to the last few weeks pre comp your brain does silly things when seriously deprived of CHO. This is the point many people want to start changing things & generally go and f*ck it up for themselves! :nod:

Let someone else do the thinking & decision making for you. If he gets it wrong this time get a new PT for the next show.

Nate

[nate225]

Gonna quote my post on your other thread here Margot!

Without knowing the big picture of what your PT has got you doing I think its dangerous for you to be seeking ad hoc advice online Margot!

Either listen to your PT in full or dump him & get a new one.

Remember when you're getting to the last few weeks pre comp your brain does silly things when seriously deprived of CHO. This is the point many people want to start changing things & generally go and f*ck it up for themselves! :nod:

Let someone else do the thinking & decision making for you. If he gets it wrong this time get a new PT for the next show.

Nate

[HumanPerformance]

Gonna quote my post on your other thread here Margot!

Without knowing the big picture of what your PT has got you doing I think its dangerous for you to be seeking ad hoc advice online Margot!

Either listen to your PT in full or dump him & get a new one.

Remember when you're getting to the last few weeks pre comp your brain does silly things when seriously deprived of CHO. This is the point many people want to start changing things & generally go and f*ck it up for themselves! :nod:

Let someone else do the thinking & decision making for you. If he gets it wrong this time get a new PT for the next show.

Nate

Second this,exellent advice... try some chromium for your sugar cravings, you can get it from any health food shop, and it allways seems to work for my clients when competing.

[Margot02]

Thanks everyone for your help and advice...

I think im just overly paranoid as ive been adding small amounts of almond/PB to sme of my meals maybe and ive never have that in my diet since last week. But since ive been on bugger all carbs for months on, the extra almond/PB is keeping me sane and actually stopping me from cheating!! :roll:

I dont really wanna chuck in any more carbs in, but feel the high good fats may be replacing carbs? Is that how it works? Im new to this and what chronium?? :shifty:

[Margot02]

Hey Canty girl, if you dont mind me asking...what category are u competing in up in Auckland?

[lilfatty]

I think you need to discuss it with your pt .. I wouldnt risk adding anything in (especially fats) without talking it over with whomever is looking after your comp prep. (especially if you havent competed before and are unsure how your body reacts to certain foods)

Your nearly there ... not sure where you are competing as I cant find anything on the calender that is three weeks away .. but good luck!

[rose]

Nuts are high in magnesium :grin: Therefore it's a good thing to eat nut butter if it fits your calorie requirements. Generally cravings for nuts/sweet things indicates low levels of magnesium (e.g. chocolate is high in magnesium).

High protein diets deplete magnesium because magnesium is an essential nutrient required for amino acid transformations. You're also female and doing lots of cardio.

If you find yourself eating too much nut butter, maybe get some supplemental magnesium to see you through. Magnesium citrate is a good option. Don't bother with chromium, it's not addressing the actual problem. Have a look here.

Alternatively, switch to something like raw pumpkin seeds which per 28g contains 150mg of magnesium - the highest of any nut or seed. 28g = 151 calories.

You're also not getting much calcium, that I can see. Calcium will also help. Some nuts like almonds are high-ish in calcium but not enough to meet your 800mg-per-day needs as a female.

So long as what you eat fits your calorific needs then there shouldn't be a problem. I'm hoping you know how many calories you need to be eating. If not, either ask your PT for his breakdown or calculate it yourself.

It's not rocket science but if you have no idea re how many calories you should be eating etc, you run the risk of doing what others have suggested and making a mistake pre-comp.

(Please note that this is not intended to be a diagnosis etc.)

[Yeah-Buddy]

I feel that I seriously need to stress to you not to the advice given here. The only reason I give is what Nate225 said. Stick to the advice of your PT, and discuss these things with him. Dont go changing your diet now (especially if you think you are so close to show condition). If your not close to how you think you need to look on stage then yeah maybe some things need to change but not usually by adding fat etc into your diet.

I know how 3 weeks seems ages away before you can curb your carb cravings but in the big picture its not. Hang in there and it will be worth it on the day. Cravings this close are natural. Last show I was mental for peanut butter but unable to have it I would simply stand in the kitchen smelling it out the jar lol. Going to the supermarket was a nightmare, my mrs would have to pull me out of the confectionary aile as I would just stand there staring at the chocolate. But I assure you it will all be worth it on show day and you can always carb up on chocolate and peanut butter the night before

[rose]

I feel that I seriously need to stress to you not to the advice given here.

Funny, I can think of many posts where people have said the same of your advice, bro. Most people have reiterated the OP talk to her PT for confirmation re diet.

Last show I was mental for peanut butter but unable to have it I would simply stand in the kitchen smelling it out the jar lol.

my mrs would have to pull me out of the confectionary aile as I would just stand there staring at the chocolate.

Craving nuts and chocolate is a sign your body wants, needs, magnesium. Buy some supplemental magnesium. Problem (partially) solved, or at the very least manageable until after the comp.

Oh yeah :doh: I forgot unnecessary suffering due to ignorance is sign you're so stwong :roll:

[HumanPerformance]

Margot02, As we have all said do not add any extra foods like almonds etc as others have suggested as these contain calories and it is best you stick to what your PT has perscribed to you.If you are taking a good multi vitamin and mineral tablet ecah day (as you should be when competing) you should not be defficient in magnesium at all. It wont do you any harm though if you want to take some extra magnesium in tablet form....... chromium is just a mineral that helps to stabalize your blood sugar levels. Alpha lipolic acid (ALA) does this as well but chromium is normally the cheaper option. Take some with your breakfast meal and again later in the day and you should definately notice a difference.

[rose]

chromium is just a mineral that helps to stabalize your blood sugar levels.

Don't wish to derail the topic, however, as this is a forum and forums are all about healthy debate etc... Here :shock: Well I'll be damned, it's actually pretty important :doh:

Chromium schmomium :roll: I actually kinda object (albeit lightheartedly) to a male suggesting magnesium is less important. I feel you guys (in general) underestimate the added requirements of having zee boobies, for a start.

Not talking about deficiencies in the strict medical sense, but the added pressure that lots of stress, exercise and high protein intake, places on magnesium requirements. A one a day multi with a token gesture amount is likely not cutting it.

But it's OK, so long as this young lady makes it 3 weeks without dying she'll be right. Epic lulz.

[Ronin]

I feel you guys (in general) underestimate ... zee boobies, for a start.

I for one never underestimate the importance of boobies

:clap: for boobies

[Yeah-Buddy]

Funny, I can think of many posts where people have said the same of your advice, bro.

Actually it was only the posts in regards to excess protein converting to fat which Pman challenged and you just tagged along with him without contributing anything scientific to the topic.

Most people have reiterated the OP talk to her PT for confirmation re diet.

So most people have reiterated that she listen to her pt and not advice on here then you go and give her advice without any knowledge as to what her pt is doing and her current magnesium intake. Wow good one.

Craving nuts and chocolate is a sign your body wants, needs, magnesium. Buy some supplemental magnesium. Problem (partially) solved, or at the very least manageable until after the comp.

Well i was taking ZMA and it didnt help. I was only trying to convey that cravings are natural and generally you wont get rid of them and trying to find a solution to them 3 weeks out from a show is not a good plan e.g eat some pumpkin seeds and through some more calories into your diet and fuk it all up! You dont know what her current calorie intake is and telling her to add food.. even just pumpkin seeds isnt good advice.

[rose]

e.g eat some pumpkin seeds and through some more calories into your diet and fuk it all up!

Re-read my post you [anticipating mod edit] LOL. I said swap the nut butter for pumpkin seeds, thereby not adding calories at all At the very beginning of my post I noted that eating nuts is OK if it fits within her calorie requirements. I also noted my post was not intended to be a diagnosis. However, craving chocolate and nuts is a classic sign the body needs more magnesium. You wanna fight about it or you want to actually go away and read about the role of magnesium in the body? Maybe research protein intake and glycogenesis while you're at it. Brushing up on comprehension wouldn't hurt either, sir.

[jimjim83]

Bulimia, the easy way to satisfy all your cravings. :puke:

[Yeah-Buddy]

Maybe research protein intake and glycogenesis while you're at it. Brushing up on comprehension wouldn't hurt either, sir.

I certainly dont need to do that, I fully understand the role of protein and excess in the body. I spent 4 years on a masters in physiology so I have spent enough time with my head in a text book. Im not getting into the topic again, it was like talking to brick wall before and I suspect it would be the same again. What you choose to believe does not impact my life whatsoever.

Re-read my post you [anticipating mod edit] LOL. I said swap the nut butter for pumpkin seeds, thereby not adding calories at all

If I misread your post my apologies, but like I originally said she should only be listening to her PT when she is 3 weeks out from show. After all thats the only person who has all the info.

[Beef]

Yeah-Buddy- i'm pretty OP asked the question to get different opinions, that's the whole point of this site isn't it? to get different people's opinions?

i'm not saying she shouln't follow her PT's advice, but her PT's advice aint necessarily always going to be the best advice.

[Yeah-Buddy]

Ordinarily at any other time of the year that would be true for her and I too believe this forum is a good place for people to learn things and try things out etc, but 3 weeks out from her first show and at 8% BF it would appear her PT is doing a good job in getting her ready.

Changing something 3 weeks out on the advice of someone who doesnt have all the info on what she has been doing up to this point could potentialy ruin it all for her. This close to a show even small things can have the potential to make a big difference - either good or bad.

[Chillicat]

Hi, we may be both competing in the same comp lol.

Are you ladies both off to Oz for the one I can't remember the name of but I think is on the Gold Coast in just under 3 weeks? How exciting if you are!

[Optimass]

i'm not saying she shouln't follow her PT's advice, but her PT's advice aint necessarily always going to be the best advice.

Sorry Gymsta - this is not right. For many years I have seen athletes get so close to shows and then f*ck things up by not staying on the plan they have invested. Most "good" PTs that specialise in this knd of sports conditioning have a set plan they work on which is generally developed over time but can differ significantly from trainer to trainer. As YB has already said - her PT has already gotten her to 8 % - ... with plenty of time to perform a good water load you will be amazed at how much your body can/ and will change in the last 4 days. Without knowing the ins and outs of the program and more defined background than that offered in the first post, it would be foolish for any qualified person to offer any dietry recommendations at this stage.

A female at 8% is going to be quite formidable on stage - and assuming you intend to take the stage at Nationals some time later this year, it may be beneficial for you to hold 8% and look to peak then. (Sometimes the second conditioning cycle can cost you size IMO).

I'd say your PT has done a great job if you are at 8% and that you need to harden up a bit given you and your PT have worked hard for the result.

If you are not happy on the day ... thats when you consider a change in PT.